What You Need To Know About Processed Meats.

Hi all,
I just wanted to share a quick message about processed meats. In 2015 the World Health Organization released a statement about processed meats and how it affects you. You can find more information here.

In the meantime, check out my video on processed meats and what to look for when buying your food and meal planning.

This is hard news to accept in the low carb community, I understand. We love our bacon and our quick fixes! It doesn’t mean we have to give up these foods entirely, but we really do need to keep an eye on what we are eating and make sure we are not trading one disease for another.

For red meat, the concern is with a chemical known as heme, which is part of the red pigment in blood, hemoglobin. This is broken down in our stomachs to form a group of chemicals called N-nitroso compounds. Red meat is more of a problem because it generally has more of these chemicals in it when compared to other meats.These are known to damage the bowel, making it so more cells have to form and replace the damaged ones. The more often a cell replicates, the more “chances” there are of things going wrong and an “error” occurring in the cells DNA, which can lead to cancer.

It all sounds pretty complicated, but our cells regenerate quickly enough as it is. Just the cells in our stomach can be completely replaced every 5 days. When you speed up the process of billions of cells replicating at an already high rate, errors occur at a higher rate as well.

During the process of cooking meats with sodium nitrites,  these chemicals combine with amines found in meat naturally and form carcinogenic N-nitroso compounds. This process also occurs when barbecuing and cooking at high temperatures, this occurs when there is “charring of the meat”.
So despite what people may believe, the “quality” of the meat does not really play a role. You can get your meat from the local butcher or from Walmart, and will get the same result. It is the processing of the meat combined with chemicals already found in meat that can potentially lead to cancer.

 

There are some other options out there. Vermont Smoke & Cure Uncured Summer Sausage, 6 Ounce for example, is Nitrate Free. {affiliate link}

Jack Link’s Beef Jerky {affiliate link} Is also a Nitrate Free Product.

So we have options! We just need to use them!

Thanks for watching!

~HealthyGirl

Low Carb Snacks Under 5 Carbs!

Okay so this post is technically a video and not a blog post, but I wanted to introduce you all to my youtube channel, as I will be posting videos as well as blogging. Lots to do, but super excited. This first video is a quick rundown of low carb snacks that you can take with you on the go. All under 5 carbs! Take a look below!

If you are looking to find the PB fit Organic peanut butter that has only 2gs of net carbs per serving, you can get it here!
BetterBody Foods PB Fit {affiliate link}

Also, JackLinks has beef jerkey available in bulk if you are looking for a batch of on the go snacks. Check it out here.Jack Links Premium 110 Calorie Snack {affiliate link}

Thanks for watching!

~HealthyGirl

 

How to Use Ketone Strips to Stay in Ketosis

If you are new to the world of low carb, you may have come across people talking about ketone strips or “ketostix” to see if they are in ketosis. These are small strips to test your urine to see if you have ketones in it. It is a roundabout way to see if you are in ketosis. Here is a guide to your most common questions about how to use ketone strips and if they are right for you!

Ketone Strips FAQ

What Are Ketone Strips Used For?
Ketostix are used to help track when someone is in ketosis. Sometimes people use them to see how many carbs they can consume and stay in ketosis. For most people this range is from 40-55 net carbs a day. For other, it can be as low as 20 carbs per day. Also, it can be used to help determine what foods may interfering with ketosis. For some people, dairy products, artificial sweeteners, or high fiber foods (giving a high carb content, but low net carb result) will take them out of ketosis. Using these strips can help one figure out what the problem is if they are not staying in ketosis or losing weight.

How To Use Ketone Strips:
You take a strip and dip it into your urine. Generally it is better to dip it into a cup with urine in it, rather than passing through your urine stream. This is because if your stream is too strong, you could potentially wash all the reagent off of the strip and get a false negative result. Either way, dip it, and remove immediately. Usually the bottle will tell you how long to wait, but as a general rule, you will see your results in seconds. After a minute, the results are no longer valid.

How Accurate Are They?
They are very accurate at showing if you are passing ketones in your urine, so the rate of a FALSE positive is very low. However, you can be in ketosis WITHOUT having ketones in your urine. If this is the case, you would get a false negative. This is because you are measuring ketones in your urine, not your blood. Some people use their ketones more efficiently, and  make less of them, therefore they don’t “spill” into the urine.  Also, as a person spends more time in ketosis, such as several months, lower levels of ketones are detected in the urine, even while they are still burning fat and following the ketogenic diet well.

What Brand Should You Use?
There is no specific brand that is superior. I personally like SmackFat, which has 100 strips and has a 4.5 star rating on amazon. You can check it out here: Smackfat Ketone Strips {affiliate link}

What Are Other ways to Know You Are in Ketosis?
Ketones can be detected in the breath, blood or urine. Testing the urine with ketone strips is generally the quickest and easiest method. They make disposable breath ketone tests, which you can check out here: Disposable Breath Ketone Test {affiliate link} They also make blood ketone meters.

What is The Best Way to Detect Ketosis?
The most accurate way to detecting ketosis would be a blood test. They now make blood meters that measure ketones in your blood similar to a blood sugar test. In fact most of the monitors made can do both, as they are designed for diabetics. You simply prick your finger and put a drop of blood onto the reagent strip and plug it into the meter. I personally like the Precision Xtra Blood Glucose and Ketone Monitoring System {affiliate link}

What Do The Darker Colors Mean?
Ketone strips usually range from white/cream color which is negative, to purple, which means large ketones are being passed in the urine. But a darker strip does not correlate with “more” ketosis. You are either in or out of it. A purple strip is more of a sign of DEHYDRATION. You may notice your back hurts more when the strips are purple. This means your kidneys are under stress. Remember that ketosis puts you in somewhat of a water wasting state. It is important to stay hydrated in this process!

ketone color

 

 

 

 

Happy Ketosis! ~HealthyGirl

P.S. Have I answered all your questions about ketone strips? Comment below!